Stocking your fridge and pantry with the right foods is crucial for eating better, but you also want to keep your menu from getting stale or boring. So, we asked nutrition experts for a week of meal ideas that meet the government's dietary standards, and are delicious and fresh too. Now get cooking!

Day 6: Be Choosy About Cooking Oils

Oils are not a food group, but they’re commonly used in cooking and provide essential fatty acids. Most cooking oils like olive oil, canola oil and safflower oil contain polyunsaturated and monounsaturated fats that are healthy if consumed in small doses. Note: a single tablespoon of oil contaims about 120 calories.